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Feeling Nutty: Facts About Walnuts
Whether topping off a banana split, chopped up in a salad or jutting out of a chewy brownie, the walnut always win the best supporting actor category. Adding texture and richness to a variety of dishes, they make eating healthy taste great.
Walnut Benefits
A walnut is a tidy package of nutrients wrapped up in a formidable shell. Once you crack its armor, the walnut fulfils many of your dietary needs:
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The skin of a walnut contains the majority of the nut’s antioxidants, which help fight cancer-causing free-radicals and cellular damage.
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Many recipes call for the removal of the slightly bitter, waxy skin. While this may enhance the flavor or texture of the dish, it also reduces the amount of nutrients.
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Walnuts contain an abundance of omega-3s, helping to improve cardiovascular health.
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Walnuts are a good source of copper, magnesium and biotin.
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Vitamin E can be found in walnuts and helps protect against heart disease, cancer and promotes eye health.
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The recommended serving of walnuts is one ounce per day, or seven whole walnuts.
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Because nuts are high in calories, it is important to balance the health benefits with your caloric needs for the day.
SEE MORE: 15 Recipes with Nuts
Growing Walnuts
Cultivating walnut trees is not as simple as planting a seed and harvesting in a few months. Patience and diligence is important for a successful harvest.
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A walnut sapling will not be mature enough for harvesting until five to seven years after it is planted.
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A walnut can be planted with the husk on or off, but a lack of husk may speed the germination process.
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The nut should be planted three inches under the soil in the fall. A young sapling can also be planted in the desired location.
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Be aware of surrounding plants. The walnut tree’s roots produce a toxic substance called juglone, which is poisonous to other plants.
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Trees can be planted by themselves or in a stand, at least 20 feet apart.
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A whopping 38 percent of walnuts are grown in the United States, 90 percent of which are grown in California.
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Six varieties of walnuts make up the majority grown in California: Tulare, Serr, Chandler, Hartley, Howard and Vina.
Harvesting Walnuts
After the tree has reached maturation, you will finally be able to harvest your walnuts.
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Harvesting should occur in late August through November.
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Tennis ball-shaped husks surround the nut and fall to the ground.
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Walnuts remaining in the trees may be shaken down and collected.
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When the trees have dropped their walnuts, a harvesting machine gathers them from the ground.
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In commercial processing, the hull is removed by dehydration and stored until cracked or packed.
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Walnuts can be sold with or without the shell.
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Shelled walnuts are cracked, inspected for quality and sorted by size and color.
Walnut Storage
Walnuts are wonderful to have on hand for a snack, appetizer or to use in a recipe.
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Shelled walnuts can be stored in the refrigerator for six months or the freezer for up to a year.
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Unshelled walnuts should be stored in the refrigerator or in a cool, dry, dark place for up to six months.
SEE MORE: What’s in Season: Mushrooms
With so many health benefits, it’s no wonder walnuts are a popular nut for cooking and snacking. Used as a garnish, candied or roasted, walnuts can be found in numerous dishes. Check out these sweet and savory walnut recipes.
Recipes
Strawberry, Mozzarella and Walnut Salad
Pear, Gorgonzola and Walnut Pizza
Sources:
http://www.gardeningblog.net/how-to-grow/walnuts/